Ubuzima

Bimwe mu byo wakora bikakongerera ingufu mu mubiri

Bikubaho rimwe na rimwe ukumva wacitse intege, nta kabaraga wifitiye, nuko uti uwafata akanyobwa kongera ingufu. Ubwo ukaba ufashe za RedBull, Energy drinks n’ibindi binyobwa binyuranye byagenewe ngo kwongera ingufu ariko ukumva ntacyo biri gutanga.
Hano twaguteguriye uburyo kamere wakoresha utiriwe witabaza ibivuye mu nganda bityo ukabasha guha umubiri wawe imbaraga ukeneye.

1. Fata ibikungahaye kuri magnesium

Ibikorwa binyuranye birenga 300 bikorerwa mu mubiri wacu bikenera uyu munyungugu w’ingenzi. Bivuze ko igabanyuka cyangwa ibura ryawo mu mubiri bituma bya bikorwa bitagenda neza, kandi muri ibyo bikorwa harimo no gufata isukari umubiri winjije igahindurwamo ingufu ukeneye.
Kugirango uyibone ku bipimo byiza usabwa kurya amafi, ubunyobwa mu bwoko bwabwo bwose, ndetse n’ibinyampeke byuzuye utibagiwe utubuto (ibihwagari, sesame, inzuzi z’ibihaza, …)

2. Gendagenda

Nubwo ushobora gucyeka yuko ahubwo na byo byarushaho gutuma unanirwa ariko sibyo. Mu gihe wumvise ufite ubunebwe, umunaniro utazi icyawuzanye, kora urugendo rugufi n’amaguru, gusa ntiwihute kandi ntukore urugendo rurerure. Iminota 10 irahagije, kandi izagusigira imbaraga wakoresha mu masaha arenga 2 imbere. Bigerageze

3. Ruhuka, uryamye

Aha si ukuryama nijoro, kuko byo ni ibisanzwe. Ahubwo ku manywa, igihe wumva unaniwe bidasanzwe, shaka uko uryama byibuze mu gihe cy’iminota 60. ibi uretse kuruhura umubiri binatuma ubwonko bubasha gukora neza, kwibuka no gutekereza neza.

4. Wikiyicisha inzara

Kurya amafunguro yose ni ingenzi. Aha ni amafunguro ya mu gitondo, ku manywa na nijoro. Ibuka ko benshi dukora amanywa niyo mpamvu ifunguro rya mu gitondo ari ingenzi kugirango rikurinde kuza gucika intege ku manywa. Kandi hagati y’amafunguro unyuzemo ugire akantu ufata, ryaba igi, urubuto, ubunyobwa se, …

5. Gabanya stress, uhangane n’uburakari

Umwe mu banzi bakomeye b’ingufu z’umubiri ni stress, hakiyongeraho umujinya. Ibi byose bifatanyiriza hamwe mu gutuma umubiri ucika intege mu buryo budasanzwe. Uzabibonera ko ahanini iyo urakaye imitsi irarega, iyo ufite stress nabwo wumva mu mutwe unaniwe. Rero guhangana na byo, bizafasha umubiri kutabura imbaraga

6. Nywa amazi menshi, inzoga nkeya

Rimwe na rimwe kugabanyuka kw’amazi mu mubiri biri mu bituma unanirwa dore ko nubwo amazi nta ntungamubiri agira ariko ni ingenzi mu mikorere ya buri munsi y’umubiri wacu. Inzoga zo, ahubwo zirushaho kugabanya amazi dore ko niyo wasinze wumva umubiri wawe nta kabaraga na gacye ukifitiye. Ibi byose ntibyakubaho uramutse unywa amazi ahagije

7. Rya ibinyasukari, ugabanye isukari

Ibi ahari wakumva birimo kwivuguruza ariko sibyo. Isukari yo mu ruganda aho kukongerera ingufu zihoraho iguha ingufu z’ako kanya, ariko zigushiramo vuba. Ibi birakora ku binyobwa byagenewe kongera imbaraga. Ibi binyobwa biguha akabaraga k’ako kanya gusa, ariko bigushiramo. Naho ku rundi ruhande, ibinyasukari by’umwimerere byo biguha ingufu zigenda ziza buhoro buhoro kandi zikamara igihe kinini bikakurinda kunanirwa bya hato na hato

8. Ikawa irimo amata

Nubwo kunywa ikawa gusa biguha ingufu, birushaho kuba byiza iyo wongeyemo amata kuko akungahaye kuri calcium na poroteyine byose bifatanyiriza hamwe kongerera ingufu umubiri.
Si ibi gusa ariko ni bimwe mu byo wakora bigasubiza imbaraga mu mubiri wawe, utiriwe uwushyiramo ibishobora kuwangiza.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s